Workout Basics: Warm-Ups & Cool-Downs
February 3, 2021
By Nick Parkinson, M.Ed., AT, ATC, TSAC-F
Henry Ford Health Systems
You may know a good warm-up — and cool-down — are essential to getting a good workout. You may also know that warming up your muscles and stretching them out after exercise can help prevent injury and keep you at the top of your game.
They’re the two bookends that help maximize a workout. Unfortunately, a lot of exercise enthusiasts don’t know how to warm up and cool down correctly.
Warm-Up Basics
A warm-up is exactly what it sounds like: The goal is to warm up your muscles and prepare your body for whatever you’re asking it to do. Warming up increases your body temperature and helps blood flow to the muscles that you’re using.
So if you’re going to play soccer, your warm-up should touch all of the muscles in your legs and core. Shooting hoops? You’ll need to add shoulders and arms to your routine. Circuit training at the gym? Choose a warm-up that flexes all of the muscles you’re about to use.
The thing that all warm-ups have in common is that they require dynamic (or constantly moving) motion, not static stretching (holding poses for a certain amount of time). In fact, static stretching prior to a workout can inhibit power and strength, especially if you’re doing something like weightlifting.
The anatomy of a solid warm-up:
• Before any activity, do about 10 minutes of light cardiovascular activity, whether walking, biking or jogging.
• Dynamic stretches. After you get your muscles moving, do a series of lunges, jumping jacks or toe touches to stretch a bit.
• Dive in. When you start your workout, begin slowly and gradually increase power and speed.
Cool-Down Basics
After you’ve put your body through a challenge, a good cool-down is essential. It helps slow down your heart rate gradually, relax your muscles and stretch them out.
Cool-down routines should always include some type of motion before you get to static stretching, especially if you’ve just finished a high-intensity workout. Static stretching improves flexibility and performance and it can also help stave off future injury.
As with warm-ups, the right cool-down exercises depend on the activity you engaged in. If you biked for 20 miles, you might coast on your cycle for a while before coming to a stop. If you ran, you might jog or walk before you begin stretching. As with your warm-up, the key is addressing every muscle group you worked during your workout.
The anatomy of a solid cool-down:
• At the end of your workout, slow the pace and intensity of whatever activity you’re doing. So, if you’re running, slow to a jog and then a walk for 5 to 10 minutes before stopping.
• Stretch out the muscles you work, but don’t push past the point where you feel tight. Then, hold the position for at least 30 seconds. That’s how long it takes for the body to overcome its stretch reflex.
• Breathe through your stretches and make sure to finish your cool-down with deep, belly breaths.
Running short on time? Target muscle groups you may have injured in the past or that tend to get sore after activity. Cooling down will preserve your athleticism — and your ability to participate in daily activities — over the long term.
Be Good to Your Body
While there’s some controversy about whether warming up and cooling down can help prevent injury, there’s little dispute that they can help you ease in and out of activity.
The key is to find something that works for you. Your warm-up could be as simple as walking to the gym and doing a set of jumping jacks when you arrive. Your cool-down might just involve ending your workout 10 minutes early so you can slow down.
It doesn’t have to be complicated. It just has to give your heart and blood vessels a chance to breathe before and after activity.
Nick Parkinson, M.Ed., AT, ATC, TSAC-F, is the Supervisor of Athletic Training with Henry Ford Sports Medicine and also leads Sports Performance training at the William Clay Ford Center for Athletic Medicine. Learn more about Nick.
Want to learn more? Henry Ford Health System sports medicine experts are treating the whole athlete, in a whole new way. From nutrition to neurology, and from injury prevention to treatment of sports-related conditions, they can give your athlete a unique game plan.
Visit henryford.com/sports or call (313) 972-4216.
NFHS Voice: Viewership Continues to Climb
February 28, 2020
By Karissa Niehoff
NFHS Executive Director
Often, the public’s concept of high school sports is a football or basketball game televised on a national cable channel between highly-ranked prep teams from different parts of the country – or the game-by-game tracking of “star” players like LeBron James or Zion Williamson by national media sources.
And why not? That is the way we follow college and professional sports. While there are certainly fans with loyalties to hometown teams, most viewers want to watch the best teams. When it comes to prime-time games, the networks are only going to feature the top teams and players.
The answer to the above question, very simply, is that high school sports are different. While there are about three percent of the almost eight million participants in high school sports who may play in those marquee college or professional games on television, the true stories of education-based athletics reside with the other 97 percent.
As the national leader and advocate for high school sports and performing arts programs in the United States, the NFHS is always looking for ways to showcase education-based activities in our nation’s schools and to demonstrate the accomplishments of the millions of participants in all sports.
And for the past seven years through the NFHS Network, we have been doing just that. In addition to the estimated 350 million fans who attend high school games annually, the NFHS has added opportunities for millions of others to watch high school sports through the streaming of more than 100,000 events last year at www.NFHSNetwork.com.
While viewers – and there were more than 14 million visits to the site last year – may be able to watch future college and pro players on the NFHS Network, that’s not the focus of those watching games on their phones, tablets or computers. Instead, the Network provides an opportunity for individuals to support their high school teams – perhaps in another part of the country years after graduating from high school. With the 100,000-plus events last year featuring numerous sports and events and divided 50-50 between girls and boys sports, the Network also offers parents or grandparents the chance to watch their kids’ and grandkids’ games when distances prevent attending games.
Although there was concern by some when we started this venture that streaming high school games on the Internet would adversely affect in-stadium attendance, such has not been the case. About 70 percent of NFHS Network subscribers watch games from beyond a drivable distance.
And the best stories are when the driving distances are REALLY not favorable – as in some other parts of the world. Easily the most heartwarming aspect of the NFHS Network has been the opportunity for men and women overseas in the military to watch their sons and daughters play high school sports. These are truly priceless moments.
While there is still nothing like actually watching a high school game in person, we recognize that technology has provided options for people in all areas of daily life. So, the opportunity to bring high school sports right into the home through the NFHS Network has been a dream come true.
Dr. Karissa L. Niehoff is in her second year as executive director of the National Federation of State High School Associations (NFHS) in Indianapolis, Indiana. She is the first female to head the national leadership organization for high school athletics and performing arts activities and the sixth full-time executive director of the NFHS, which celebrated its 100th year of service during the 2018-19 school year. She previously was executive director of the Connecticut Association of Schools-Connecticut Interscholastic Athletic Conference for seven years.